CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

PT/Lateral Lunge/Basic Kip 2×10/5e/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner E2MIN (20MinClock)

5 Burpee Pull-Ups (S-Burpee RR, Rx-Burpee PU, Rx+Bar/Ring MU)

MAX Cal RRS

*5 Rounds Each – Switch Every 2 Min

*Record Team Name/Total Rds + Reps

Cool Down

Partner 400m Awkward Carry (Switch A.N.)

Options: 2 Large MBs or 1 Large Box

Mobilize

Lateral Highway Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lax Ball Shoulder E/R Smash (1 Min Each)